Create Your Own Workout At Your Desk
One of the main reasons people avoid workouts at their desks is because they don’t know what to do. Most people think that in order to get a good workout in, you need to go to a gym. You don’t. A twenty-minute high intensity body-weight workout in the comfort of your home or office will yield far greater results than thirty minutes on the elliptical and ten minutes of bench press. Not to mention the time it saves you going to and from the gym, and the avoided unpleasantness associated with showering in a public restroom.
There is no excuse for not exercising if you can do it at any place and at any time. Therefore without further ado, here is a guideline to creating a high intensity workout from the comfort of your home or office:
Choose one exercise per sub category Push, Pull, Squat, Hinge, Lunge, Calves, Core (see exercises at bottom)
Warm up for 5 minutes
Attempt to do as many rounds as possible of these 7 exercises in 15 minutes:
Push x8 repetitions
Lunge x8 each leg
Calves x10 reps or 30 seconds
Core x10 each side or 30 seconds
Once you have done each exercise one time, start again from the top. Try different exercises each time or try to beat your previous record for rounds in 15 minutes. Good luck, it’s harder than it sounds.
(*Workouts are organized by body part and the sub sections are from easiest to hardest.)